Improvement Pill here welcome to lesson 4 of the tamed course in the previous
lessons we covered the strategy for this course how habits work and debunked some
of the biggest misconceptions regarding habits so if you have not watched the
previous lessons pause this video right now and click on the link in the
description below because remember in order for you to get the most out of
this course in order for you to really learn how to change your habits and
change your life you're gonna have to watch each and every single one of the
videos in today's video we're gonna talk about some of the best habits to adopt
so that you can pick one for yourself to focus on for the rest of the course but
before we get into the different habits that you should consider let me tell you
a short story so tom was your average guy he was in his late 20s he had a
decent paying job it wasn't very fit but at the same time he wasn't overweight he
did okay in life but like most people he had somewhat of an addiction his choice
of poison was smoking he would smoke four or five cigarettes a day which
isn't too bad but he knew it was a problem so eventually Tom meets a girl
her name is Janice and they really hit it off but Janice was really really
against smoking and wanted Tommy to quit Tom was in love and he knew that she was
right so he decided to give it his all and quit for good the quitting process
wasn't too bad for Tom it took him a while but after a year he was able to
quit smoking for good but that wasn't the only thing that changed about Tom he
started going to the gym he managed to lose some weight and put on some muscle
he also started reading a bit more his relationship with his co-workers and
boss and proved that he got a promotion for the first time in five years
stories like this are very common researchers have observed that time and
time again that when someone overcomes a bad habit or starts forming a new one a
whole slew of other good habits come with it they named this sort of habit a
keystone habit a single habit that causes you to adopt multiple other good
habits and change your life the reason I'm telling you the story is because
today you're going to pick a habit to focus on for the rest of this course and
the three habits that I'm gonna show you are three of the most powerful keys
don't have it's out there these habits have the highest chance of drastically
changing your life so if I'll further ado here are the
three most effective don't habits the first one is reading
most of you guys probably know by now that I'm a huge fan of reading when I
first started my self development journey this was the first habit that I
started implementing into my life I would read just about every single day
on my commute to work because of this I would finish a book a week now everyone
knows that education is important that's why we spend twelve to eighteen years
and buildings that are designed to teach us things
however the problem lies in the fact that most of the stuff we learned in
school isn't that useful in real life what was the last time you had a user
history knowledge or your knowledge of calculus these things are nice to know
and have their uses but aren't that practical in our day to day lives
instead we need to be learning about things like social skills maintaining a
proper diet how to exercise money management things that we don't really
learn correctly in school books provide you with knowledge on all of these
topics they also give you different perspectives on things that we assumed
to be true for example most people assume they should always buy a car but
if you read books on investing or money management you'll often come across the
idea that hey it's actually better to lease a car and this is actually true
literally all of the car salesmen that I personally know leased their cars they
don't buy them and by reading you'll often find that you'll start adjusting
other areas of your life if you're reading a book on body language you'll
start becoming more conscious of your own body language as well as those
around you if you read a book on money management you start noticing a change
in your spending habits and because of its ability to influence any part of
your life in a positive way reading is without a doubt one of the most powerful
Keystone habits out there the next keystone habit is meditation I have tons
of videos on meditation and you guys probably know by now that I'm a huge
advocate for it the reason meditation is so powerful is because of what it does
to your brain it trains a part of your brain that's responsible for willpower
for self-control and just like going to the gym if you train it it actually gets
stronger and this gives you the ability to do certain things things that I
consider to be superpowers for example you'll find yourself more in control of
your emotion and this is great because oftentimes we
relapse or give into our addictions when our emotions are all over the place
another thing meditation trains you to do is focus longer meditation is simply
the act of trying to focus your mind on one thing and this is extremely hard for
people nowadays when you start meditating and making it into a habit
you'll notice a drastic increase in your ability to focus maybe in the past you
were the type of person who couldn't even read two pages of a book without
getting sidetracked a lot of people report increased focus being able to
read entire chapters at a time after making meditation into a habit and the
last superpower that Meditation provides is a sense of general well-being do you
remember that sort of awe and joy you had as a kid when a little things in
life would excite you meditation brings back that sort of mindset that sort of
perspective where you can sit down on a park bench and simply be mind blown by
just how beautiful everything around you is meditation is an extremely powerful
Keystone habit because it in itself is a very very hard habit to stick to but if
you can make it into a habit that you do automatically every day that means your
levels of willpower have skyrocket dramatically and adopting other habits
will become a piece of cake the third and final keys don't have it that we're
gonna speak about today is fitness and this includes everything ranging from
running to lifting heavy weights to doing calisthenics Fitness is an
extremely powerful keys don't have it because of its intimate relationship
with diet researchers have found that most people who start sticking to a
fitness regimen will often find themselves adjusting their diet as well
even if they're told not to it makes sense because if you're working your ass
off at the gym you're less likely to consume junk food right after because it
quote unquote undos all of your hard work and because these two habits
basically come in a package together it requires a lot of willpower to maintain
so if you can successfully make them into full-fledged habits you'll be able
to take on smaller habits with ease for those of you that are curious as to how
willpower works we're gonna cover all of that later on in the course but for now
just understand that it does work like a muscle the more you test it destroy
it becomes on top of that the habit of fitness and diet has a huge influence on
how you feel every single day many people report feeling tired or foggy and
oftentimes the problem stems from our diet or our lack of exercise once these
people start adopting these two good habits they often report feeling much
better and if you start feeling better on a day to day basis it makes it much
easier to start adopting other good habits this ability to improve your
body's day-to-day function makes fitness and diet an extremely powerful Keystone
habit so again here are the three Keystone habits that we just talked
about reading meditation fitness and diet now I know I know there's dozens of
other good habits out there like cold showers morning rituals making your bed
etc but these three Keystone habits are without a doubt three of the most
powerful habits that you can add to your life so what I like for you to do right
now is to think carefully about which habit you want to work on for the rest
of this course which of these habits are you going to commit to to try to stick
to until it reaches that line of automaticity that we talked about
well you no longer even have to think about doing it that's the goal it's also
very important to note that you should only try to stick to one of these habits
at a time we humans are extremely bad at multitasking although we tend to think
that we're pretty good I can just about guarantee that if you're trying to adopt
multiple habits at once that you're going to get overwhelmed and fail stick
to the single keystone habit you decide on it until it reaches that line of
automaticity do not I repeat do not try to adopt any other good habits until
that keys don't have it you picked is completely embedded in your life so what
I like for you to do right now is to think hard about which of these three
habits you're gonna stick to for the rest of this course make your decision
and let me know what you picked in the comments below
next week we're gonna start talking about how you can start forming this
habit how to strategically pick a cue that will increase your chances of
sticking to this habit how to get closer to the line of automaticity without
working your ass off and much much more this episode is brought to you if the
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